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Robert Downes

@rob_downes_pt

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Co-Owner @flexifit_pt
Online Coach
2 x Ironman 🏴󠁧󠁢󠁷󠁬󠁳󠁿
🏊‍♀️ 🚴 🏃‍♂️

POSTS STORIES REELS TAGGED

❄️ Winter Lock In ❄️

Swipe to find out more 👊🏻

#Connectingyoutofitness #FlexiFitFamily #LockedIn by @rob_downes_pt

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10 days ago

Cardiff Half Marathon 🏃

Some of our amazing members and coaches took on Cardiff half on Sunday and absolutely smashed it! Great seeing the work you’ve all put in pay off. Proud of you all ❤️

#Flexi-FitFamily #Connectingyoutofitness #Runclub by @rob_downes_pt

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12 days ago

❄️THE WINTER LOCK IN❄️

As winter approaches many don’t commit to exercise or a healthy lifestyle and think “I’ll leave it until January”

Winter is a great time to lock in and lay the foundations for the new year, summer and create habits which will last a lifetime. That’s why we are introducing this amazing offer “THE WINTER LOCK IN”. All of this for just £100👇🏼

12 WEEK PLAN

📱 Online coaching app
🏋️ 12-week training programme
💚 3 months Flexi-Fit membership
👥 Private group chat
📈 Structured progression & accountability

What you can expect:

✔️ Improved body composition
✔️ Reduced body fat
✔️ Increased strength
✔️ To build sustainable habits. by @rob_downes_pt

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18 days ago

IMW 2026 🐉

After totally imploding on the run in 2025 that was me done with full distance Ironman events. Two months later I signed up again to take on the dragon determined to improve on my previous times. Fast forward to 13th September 2026 and in poor conditions managed to take 19 minutes off my previous best time.

If I didn’t improve my time it wouldn’t have mattered. Yes I would have been disappointed but I had my family and friends around me which would have been more important.

For me having a goal or a target to work towards is bigger than the outcome. Enjoying the process, even when I didn’t want to do the work it still got done. A goal provides a focus and gives your training both intent and intensity. Training without a target means you can take your foot off the gas and you’re not accountable to the outcome. Things I did over a 5 month period while working towards the goal:

- Lost 2 stone in weight
- Continued to socialise and enjoy a few beers with friends most weekends
- Increased training volume and intensity as the weeks progressed
- Reduced the weight training but still included 1-2 sessions each week
- Increased my calorie intake to meet the demands of my training

Most importantly I had the best support from family friends and the @atgtriclub_ family. Special shout out to to my wife @claire.downes18 for putting up with the training, injuries, whinging about aches and pains, picking me (usually from the pub) when I’ve broken down or got lost. No sympathy and the “get on with it” or “man up” was all I needed.

What an absolutely amazing day with the green ATG army and @flexifit_pt members out in full force supporting in full voice at every turn. It’s quite humbling when people you don’t even know call your name trying to give you a boost. Friends scattered all over the course giving you the lift you need to keep going in dark moments!

If you’re 50/50 about signing up just go for it you won’t regret it.

#ironman #ironmanwales #Triathlon by @rob_downes_pt

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a month ago

Our 3 time Ironman @rob_downes_pt 🫶

Smashing his PB by 20 minutes we are so proud!!

Thanks for always showing us what ambition and dedication can do! Our favourite superhero 🦸‍♂️

Love you 3000 🏴󠁧󠁢󠁷󠁬󠁳󠁿 by @rob_downes_pt

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a month ago

‼️3 SLOTS AVAILABLE‼️

After some time away from the 1-2-1 and 2-2-1 coaching due to training commitments for Ironman, I’m opening up a couple of spaces. This is an ideal opportunity for individuals or pairs new to the gym/exercise environment, or those who’ve had some time off, to learn new, sustainable habits which can be carried through a lifetime. This is intended for those needing to drop some weight, improve strength and body composition and change their mindset towards training and lifestyle.

If you’re interested in making a change drop me a message directly to book a free consultation to see if we are the right fit for each other 💪🏼

@flexifit_pt

#Connectingyoutofitness #Flexifitfamily #strength #weightloss #healthyliving by @rob_downes_pt

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2 months ago

Great weekend in London watching Kasabian in Finsbury Park! Proper gig that fair play 👏🏼👏🏼 by @rob_downes_pt

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3 months ago

Our Raye of sunshine is one! Happy 1st birthday Granny + Grampys little girl 🥰 by @rob_downes_pt

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4 months ago

Happy 1st Birthday to our precious little boy Noah! How quick has the year gone, absolutely flown by. All our love Granny & Grampy 💙 xx by @rob_downes_pt

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4 months ago

Our darling boy,
Theo William Morgan-Downes💙

Wishing you the happiest of birthdays 🫶

You’ve grown so much this year, in confidence, laughter, love and light,
In muddy boots and rugby nights.
Watching you become you has been the biggest privilege of our lives!

Theo you are the kindest little man, with the most sensitive soul, you make us proud in everything and all you do.
🫶

Even with the million whys or 6-7s, Every day with you is infinitely better.

We love you more than Steve loves chicken 🐔🖤

Always,
Mam & Dad 🫶 by @rob_downes_pt

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8 months ago

Strength work! January has been a month of running and walking for the @flexifit_pt 💯 miles in January Challenge. Gonna finish with a marathon tomorrow and hoping to end up on 250 miles for the month. During this time and moving forward into more endurance based training for Ironman Wales I’m trying to hang on to some strength so worked to failure on some exercises so I can reflect and hold myself accountable. Not super strong by any means but it’ll do and relative to me it’s ok. I know I’ll lose strength but the aim is to fight hard to keep as close to these numbers as possible. I’ll do the same exercises end of March and see where I’m at! Plenty more 🏊‍♀️ 🚲 🏃 between now and then but also 3 x 🏋️. Looking forward to the next phase of training 💪🏼 Does this make me a hybrid athlete 😂😂

#Connectingyoutofitness #Strengthtraining #Endurance #Ironman #Ironmanwales by @rob_downes_pt

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9 months ago

Need to train early?
 We’ve got you covered 👊

🕔 5:15am Semi-Private Personal Training 
Only 3 spaces available to join our team in February.

You won’t regret it

#ConnectingYouToFitness
#Flexi-Fit by @rob_downes_pt

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9 months ago